Avocado good for more than guacamole

May 7, 2013

Written by

Midori Gingerich

Nutrition column

Once thought of as an intimidating fruit and only used for guacamole, avocados have gained popularity and now are being used in more than just Mexican cuisine. Nutrient-dense avocados contain 20 vitamins, minerals and phytonutrients. Vitamin K, folate, potassium and vitamin E are just a few of the essential nutrients naturally found in avocados.

And you may be pleasantly surprised to learn they are not high in calories. One-fifth of a medium avocado (or three thin slices) contains 50 calories and 2 grams of fiber. Of the fat in avocados, 75 percent is the healthy fat (monounsaturated and polyunsaturated fat). This type of fat helps keep a person full longer. Unsaturated fats also are good for heart-health and absorbing essential vitamins and minerals.

Now that we know how good avocados are for us, how do we cut into one? Youre not alone in wondering that. One of the biggest concerns with avocados is knowing how to select, cut and peel them.

The best way to test for ripeness is to gently squeeze the avocado in the palm of your hand. Avocados are ready to eat when they will yield to gentle pressure. To speed the ripening of avocados, they can be stored in a brown paper bag at room temperature for two to five days. Adding a banana or apple to the bag will help ripen avocados even faster, as these fruits give off ethylene gas that quickens the ripening process.

There are numerous ways to peel an avocado. One way to get the most out of your avocado is trying the following steps:

 Cut the avocado lengthwise, around the seed.

 Holding each half, twist the avocado in the opposite direction to separate each half from the seed.

 Nick the seed with a knife and twist to remove it.

 Cut each half lengthwise.

 Using your thumb and index finger, simply peel the skin off each piece

Following this technique will ensure you are getting the nutrient-rich, dark green fruit under the peel. This dark green layer contains the greatest concentration of carotenoids.

As previously mentioned, avocados are being used in more than just guacamole. Because they do not have a strong taste by themselves, avocados tend to take on the flavor of whatever foods they are paired with.

That being said, there are a multitude of ways to use your next avocado. Below are a few ideas to get you started. Get creative and find your favorite pairing for this green beauty.

 Mash for a spread for sandwiches, wraps or bagels. Dice for salads, pasta, tacos, omelets and pizza.